My Training Blog
- Thread starter CraigA
- Start date
CraigA
Silver Member
Wednesday 12th December
Cardio
X-Trainer - 15 minutes
Back
Pulldown - 3 sets of 12-12 and 4 reps
Behind Head Pulldown - 3 sets of 12-10 and 6 reps
Low Row - 7 sets of 12 reps
Biceps
DB Curl - Standing 10 reps - Seated - 10 reps - Incline - 6 reps
Hammer Curl - 3 sets of 12-12 and 8 reps
Con Curl - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
Cardio
X-Trainer - 15 minutes
Back
Pulldown - 3 sets of 12-12 and 4 reps
Behind Head Pulldown - 3 sets of 12-10 and 6 reps
Low Row - 7 sets of 12 reps
Biceps
DB Curl - Standing 10 reps - Seated - 10 reps - Incline - 6 reps
Hammer Curl - 3 sets of 12-12 and 8 reps
Con Curl - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
CraigA
Silver Member
Thursday 13th December
Cardio
X-Trainer - 15 minutes
Chest
Machine Press - 3 sets of 12-12 and 8 reps
Incline Machine Press - 3 sets of 12-12 and 8 reps
DB Incline Flye - 7 sets of 10 reps
Triceps
Bench Dips - 3 sets of 20 reps
Cable Pressdown - 3 sets of 12 reps
Reverse Grip Pressdown - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Jacknife - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 12 reps
Cardio
X-Trainer - 15 minutes
Chest
Machine Press - 3 sets of 12-12 and 8 reps
Incline Machine Press - 3 sets of 12-12 and 8 reps
DB Incline Flye - 7 sets of 10 reps
Triceps
Bench Dips - 3 sets of 20 reps
Cable Pressdown - 3 sets of 12 reps
Reverse Grip Pressdown - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Jacknife - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 12 reps
CraigA
Silver Member
Friday 14th December
Cardio
X-Trainer - 30 minutes
Legs
DB Lunge - 3 sets of 16 reps
Leg Extension - 3 sets of 12-12 and 10 reps
Leg Curl - 7 sets of 12 reps
Calf Raise - 3 sets of 20 reps
Shoulders
Smith Machine Single Arm Upright Row - 3 sets of 10-10 and 8 reps
DB Bent Over Raise - 7 sets of 10 reps
DB Side Lateral Raise - 3 sets of 12-10 and 10 reps
Smith Machine Shrug - 3 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
Cardio
X-Trainer - 30 minutes
Legs
DB Lunge - 3 sets of 16 reps
Leg Extension - 3 sets of 12-12 and 10 reps
Leg Curl - 7 sets of 12 reps
Calf Raise - 3 sets of 20 reps
Shoulders
Smith Machine Single Arm Upright Row - 3 sets of 10-10 and 8 reps
DB Bent Over Raise - 7 sets of 10 reps
DB Side Lateral Raise - 3 sets of 12-10 and 10 reps
Smith Machine Shrug - 3 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
CraigA
Silver Member
Saturday 15th December
Cardio
X-Trainer - 30 minutes
Back
Pullups - 3 sets of 8 reps
Cable Pulldowns super setted with Behind head Pulldowns - 3 sets of 12-12 and 8 reps
V Bar Pulldowns - 7 sets of 10 reps
Biceps
21'S - 3 sets of 21 reps
Twisting DB Curl - 3 sets of 10 reps
Cable Reverse Curls - 7 sets of 10 reps
Cardio
X-Trainer - 30 minutes
Back
Pullups - 3 sets of 8 reps
Cable Pulldowns super setted with Behind head Pulldowns - 3 sets of 12-12 and 8 reps
V Bar Pulldowns - 7 sets of 10 reps
Biceps
21'S - 3 sets of 21 reps
Twisting DB Curl - 3 sets of 10 reps
Cable Reverse Curls - 7 sets of 10 reps
CraigA
Silver Member
Sunday 16th December
Cardio
X-Trainer - 30 minutes
Chest
Machine Chest Flye - 7 sets of 10 reps
Decline DB Press - 3 sets of 12-12 and 10 reps
Decline DB Flye - 3 sets of 10-10 and 12 reps
Triceps
Skull Crusher - 3 sets of 12 reps
Close Grip Bench Press - 3 sets of 12 reps
Overhead Cable Extension - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Jacknife - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Side Bends with 20kg DB - 3 sets of 20 reps
Cardio
X-Trainer - 30 minutes
Chest
Machine Chest Flye - 7 sets of 10 reps
Decline DB Press - 3 sets of 12-12 and 10 reps
Decline DB Flye - 3 sets of 10-10 and 12 reps
Triceps
Skull Crusher - 3 sets of 12 reps
Close Grip Bench Press - 3 sets of 12 reps
Overhead Cable Extension - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Jacknife - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Side Bends with 20kg DB - 3 sets of 20 reps
CraigA
Silver Member
Thursday 20th December
Cardio
X-Trainer - 30 minutes
Legs
Leg Extension - 3 sets of 12-12 and 10 reps
Leg Press - 3 sets of 12 reps
Calf Raise - 3 sets of 20 reps
Leg Curl - 7 sets of 10 reps
Shoulders
Machine Shoulder Press - 3 sets of 12-12 and 9 reps
Reverse Cable Flye - 3 sets of 12-8 and 8 reps
EZ Bar Lateral Raise - 3 sets of 12-10 and 9 reps
Smith Machine Shrugs - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Bend with 22kg DB - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
Cardio
X-Trainer - 30 minutes
Legs
Leg Extension - 3 sets of 12-12 and 10 reps
Leg Press - 3 sets of 12 reps
Calf Raise - 3 sets of 20 reps
Leg Curl - 7 sets of 10 reps
Shoulders
Machine Shoulder Press - 3 sets of 12-12 and 9 reps
Reverse Cable Flye - 3 sets of 12-8 and 8 reps
EZ Bar Lateral Raise - 3 sets of 12-10 and 9 reps
Smith Machine Shrugs - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Bend with 22kg DB - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
CraigA
Silver Member
Friday 21st December
Cardio
Bike - 15mins
X-Trainer - 10mins
Back
Reverse Grip Pressdown - 3 sets of 12-12 and 8 reps
Smith Machine Deadlift - 3 sets of 10 reps
Low Row - 7 sets of 10 reps
Biceps
DB Hammer Curl - 3 sets of 12 reps
DB Curl - 3 sets of 10-10 and 6 reps
Wrist Curl - 3 sets of 15 reps
Con Curl - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Broomstick Twist - 3 sets of 20 reps
Cardio
Bike - 15mins
X-Trainer - 10mins
Back
Reverse Grip Pressdown - 3 sets of 12-12 and 8 reps
Smith Machine Deadlift - 3 sets of 10 reps
Low Row - 7 sets of 10 reps
Biceps
DB Hammer Curl - 3 sets of 12 reps
DB Curl - 3 sets of 10-10 and 6 reps
Wrist Curl - 3 sets of 15 reps
Con Curl - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Broomstick Twist - 3 sets of 20 reps
CraigA
Silver Member
Saturday 22nd December
Cardio
X-Trainer - 20 mins
Chest
Incline Machine Press - 3 sets of 12-12 and 8 reps
Machine Press - 3 sets of 12-12 and 7 reps
Incline Machine Flye - 7 sets of 10 reps
Triceps
Bench Dips - 3 sets of 20 reps
Cable Pressdown - 3 sets of 12 reps
Reverse Grip Pressdown - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Bend with 22kg DB - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 12 reps
Cardio
X-Trainer - 20 mins
Chest
Incline Machine Press - 3 sets of 12-12 and 8 reps
Machine Press - 3 sets of 12-12 and 7 reps
Incline Machine Flye - 7 sets of 10 reps
Triceps
Bench Dips - 3 sets of 20 reps
Cable Pressdown - 3 sets of 12 reps
Reverse Grip Pressdown - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Bend with 22kg DB - 3 sets of 20 reps
Butterfly Crunch - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 12 reps
CraigA
Silver Member
Wednesday 26th December
Cardio
Bike - 30-30-30 and 30 mins
Press Ups - 50 reps
Diamond Press Ups - 50 reps
Wide Press Ups - 50 reps
Squats - 60 reps
Lateral Plank - 9 each side held for 10secs each
AB's
Side Jacknife - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
Cardio
Bike - 30-30-30 and 30 mins
Press Ups - 50 reps
Diamond Press Ups - 50 reps
Wide Press Ups - 50 reps
Squats - 60 reps
Lateral Plank - 9 each side held for 10secs each
AB's
Side Jacknife - 3 sets of 20 reps
Crossover Crunch - 3 sets of 20 reps
Crunch Hands On Chest - 3 sets of 20 reps
CraigA
Silver Member
Thursday 27th December
Cardio
X-Trainer - 20mins
Rower - 1000m 4.24
Walk - 60 mins
Legs
Single Leg Extension - 3 sets of 12 reps
Single Leg Curl - 3 sets of 12 reps
Single Leg Press - 3 sets of 10-10 and 9 reps
Single Leg Calf Raise - 7 sets of 20 reps
Shoulders
Twisting DB Press - 3 sets of 12-9 and 10 reps
EZ Bar Lat Row - 3 sets of 12 reps
EZ Bar Lat Raise - 7 sets 10 reps
DB Shrug - 3 sets of 15 reps
AB's
Seated Knee Ups - 3 sets of 20 reps
Side Bends - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 15 reps
Cardio
X-Trainer - 20mins
Rower - 1000m 4.24
Walk - 60 mins
Legs
Single Leg Extension - 3 sets of 12 reps
Single Leg Curl - 3 sets of 12 reps
Single Leg Press - 3 sets of 10-10 and 9 reps
Single Leg Calf Raise - 7 sets of 20 reps
Shoulders
Twisting DB Press - 3 sets of 12-9 and 10 reps
EZ Bar Lat Row - 3 sets of 12 reps
EZ Bar Lat Raise - 7 sets 10 reps
DB Shrug - 3 sets of 15 reps
AB's
Seated Knee Ups - 3 sets of 20 reps
Side Bends - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 15 reps
CraigA
Silver Member
Friday 28th December
Cardio
Bike - 15mins
Rower - 500m - 2.05
X-Trainer - 10mins
Chest
Machine Chest Press - 3 sets of 12-12 and 8 reps
Machine Chest Flye - 7 sets of 10 reps
Decline DB Press - 12-12 and 11 reps
Triceps
Cable Pressdown - 3 sets of 12-12 and 8 reps
Reverse Single Arm Pressdown - 3 sets of 10 reps
Overhead Extension - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Bends - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 15 reps
Cardio
Bike - 15mins
Rower - 500m - 2.05
X-Trainer - 10mins
Chest
Machine Chest Press - 3 sets of 12-12 and 8 reps
Machine Chest Flye - 7 sets of 10 reps
Decline DB Press - 12-12 and 11 reps
Triceps
Cable Pressdown - 3 sets of 12-12 and 8 reps
Reverse Single Arm Pressdown - 3 sets of 10 reps
Overhead Extension - 7 sets of 10 reps
AB's
Seated Knee Up - 3 sets of 20 reps
Side Bends - 3 sets of 20 reps
Hanging Knee Raise - 3 sets of 15 reps
CraigA
Silver Member
No probs
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